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5 foods that pack more potassium than a banana

Posted on July 22 2019

5 foods that pack more potassium than a banana


We all know bananas are packed full of potassium. But there’s more ways to get a good helping of this essential mineral than simply loading up on everyone’s favourite yellow fruit. Although it’s an important nutrient for your body, plenty of people just don’t get enough. This is a particular issue for those of us who exercise regularly, as sweating can deplete electrolyte stores.

Potassium plays a huge role in maintaining healthy fluid balance and kidney function, as well as muscle contractions and a healthy heart. So, it’s safe to say we need enough of it in order to perform properly. If you’re bored of bananas, check out these other great potassium powerhouses.



1) Sweet potatoes

This increasingly popular root vegetable is a great alternative to the regular potato. They’re also a nutritious way to up your potassium intake, with one medium sweet potato offering up 541mg. Additionally, they’re low in fat and are a great source of complex carbohydrates and fibre. Try making sweet potato wedges, or simply mashing them, to pair alongside protein and veg for a filling, healthy meal.


2) Edamame beans

These small green beans pack a stronger nutritional punch than you might think. They’re loaded with potassium, packing 676mg per serving (that’s around 155g of beans). They have good amounts of fibre, so they’re great as a snack to keep you filled up between meals. Edamame beans are also one of the world’s best sources of plant-based protein, containing all the essential micronutrients our bodies need to build muscle. In terms of vitamin content, they contain vitamin K, magnesium and a surprising amount of folate: 121% of your RDI per serving.



3) Hemp seeds

These tiny, flavourless seeds are one of the easiest ways to up your potassium intake for the day. They can be stirred into, or sprinkled on, just about anything. You can try adding them to salads, noodle dishes and stir fries, or mixing them into a breakfast bowl or smoothie. Hemp seeds are a great source of lean protein, which means they’re particularly beneficial if you eat a vegetarian or vegan diet. Not only that, but they contain plenty of essential fatty acids, fibre and iron.


4) Spinach

We all know spinach is loaded with nutrients, but it’s a good choice for its potassium content alone. One serving contains 540mg of it. The other nutrients it packs a punch with include vitamin A, vitamin K, folate and magnesium. It’s easy to work into your meals, too, making a great base for salads, smoothies and omelets, to name just a few.



5) Avocados

The ever-popular avocado has caught on for good reason. They’re high in healthy monounsaturated fats, fibre and antioxidants, as well as being a particularly good source of vitamin K and folate. What’s more, just one half of an avocado contains 487mg of potassium, making it even richer in essential nutrients. There are so many ways to make avocados a part of your diet, from pairing them with eggs and salads, to making dips and chips! They’re certainly a versatile way to up your vitamin and mineral intake.


What to remember

You need potassium for your body to function properly. Not only does it help your body regulate fluid levels, it also benefits your muscles and your blood pressure. While bananas are often touted as the powerhouse of potassium, if you’re not so keen, there are plenty of other ways to keep topped up. It’s key to keep your mineral levels in balance, and luckily, there are loads of foods to help you do this.



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